Embracing your postpartum body is hard to do when things not only look different, but they feel and function differently as well.

Postpartum exercise is much more than changing the way our new bodies look but more importantly, how they function.

I see so many moms trying to jump back into their postpartum workout routines only to be left frustrated and overwhelmed because things just don’t work or feel like they did prior to having a baby.

Figuring out how to navigate your new postpartum body may feel a little intimidating, daunting and overwhelming, right?

Well, I have some good news for you!

With a little knowledge, motivation and support, you CAN get back to doing the workouts you love.

And if you have never been a avid exerciser prior to pregnancy, thats okay, now is a great time to start.

But first, you really do need to understand just what your body has been through and how to begin healing from the inside out.

You need to start slow and think of your postpartum exercise plan as a journey, not a race.

I really wish I had more information available to me about my postpartum body after the birth of my first baby.

My hope is to help save you the same fears and frustrations

And remember, each mama has her own unique journey so go at your own pace and do what feels right for you and your body.

What You Will Learn

In this post, I share how your new postpartum body is different, what you need to know before jumping back into your postpartum workout routine as well as 7 exercises to help you begin healing your body after having a baby.

Keep in mind that before resuming any exercise or movement after having a baby, please consult with your healthcare provider. Every mom has her own unique pregnancy, delivery and postpartum experience and it is important to discuss postpartum expectations with your doctor.

The information provided is from both personal experience as well as extensive research through becoming a prenatal, postnatal exercise specialist with a bachelors degree in exercise science.

My Story

I am currently almost 6 months postpartum with my third baby in four years.

Each of my postpartum experiences has been much different and it wasn’t until my third postpartum journey that I finally knew what to expect and how to resume my workouts properly.

Through experience and education, I have learned the hard way that returning to exercise after having a baby is not as simple as jumping right back where you left off or diving head first into a new postpartum workout routine.

When I was “cleared” for exercise after my deliveries, I assumed my body was ready since my doctor gave me the green light.

However, after the birth of my first baby, I had no idea what diastasis recti was or weakness in my pelvic floor until I couldn’t stop peeing my pants every time I exercised.

After the birth of my second baby, I had no idea what pelvic organ prolapse was until I felt a heavy bulging in my pelvis only to learn that my bladder had slightly prolapsed during a traumatic and rough delivery.

Abdominal separation. If left untreated, this can cause inconteinece, back pain and inability to “flatten” your tummy.

Pelvic organ prolapse

When the muscles and ligaments that support a woman’s pelvic organs weaken, such as during childbirth, the pelvic organs can drop lower in the pelvis, creating a bulge in the vagina. Source

Wobbly Joints

During pregnancy, our bodies release a joint softening hormone called “Relaxin”. This can cause weak and loose joints.

Fatigue

Lack of sleep with a newborn can slow the postpartum healing process.

Bleeding

Postpartum bleeding, or lochia, is the heavy flow of blood and mucus that starts after delivery and continues for up to 10 days. Light bleeding and spotting after pregnancy can continue for up to four to six weeks after delivery. (source)

Loss of functionality

Over stretching or injury to the nerves, ligaments, and pelvic floor muscles that support the bladder and keep the urethra closed can cause urinary incontinence.

I know you’re eager to get back to where you were prior to pregnancy but your body still needs time to recover.

If you experience symptoms such as bleeding leakage, heaviness or bulging in the pelvic floor or pelvic or back pain, then it is important to take a step back and continue working to rehabilitate your pelvic floor and core.

Remember, lack of proper recovery could lead to a lot more problems and set backs later on down the road!

Phase 3: 18 Weeks and beyond

This phase is about progressively Increasing the intensity and resistance of your workouts

During this third and final phase, you should be feeling much stronger in your pelvic floor and core in order to support your activity level.

You should be ready to increase the intensity of your workouts with resistance training and cardio training.

It is important to continue incorporating dynamic warm up exercises and continue working on pelvic floor exercises.

7 Beginner Exercises to Include in Your Postpartum Exercise Routine

1. Walking

Fresh air is amazing for both you and your little one!

Every couple of days, try adding 5-10 minute to your walk until you feel back to your optimal walking time.

If you wear your baby, make sure you focus on keeping good core connection to prevent back and/or pelvic pain.

2. Pelvic floor Contractions

Lie on your back with your feet comfortably on the floor and hands by your side

Gently tighten and hold your pelvic floor muscles by imagining you are picking up a small object through your vagina. The feeling should be a lifting and holding.

Try to hold this for 5-10 seconds.

Relax and repeat 5 times.

Breathe normally as you go through the exercise

Note, the movement in the video is slightly exaggerated to help provide you a visual of what you should be feeling.

3. Lying overhead reach (modified dead bug)

Lie on your back with your feet comfortably on the floor and hands by your side

Begin by activating your core muscles and press your lower back into the floor

Keeping your arms straight, slowly lift the arms over your head, coming as close to the ground as possible without losing support in your core.

You will know there is a loss in core support if your lower back begins to lift off the floor with the movement of your arms.

If you notice you back start to rise, do not lower your arms and further.

Return to the starting position and repeat.

4. Band Pull Apart

Begin standing with your feet shoulder width apart.

With straight arms, hold the exercise band in front of you keeping your arms slightly lower than your shoulders to avoid scrunching your neck.

Keep a slight bend in your elbows and on the exhale, activate your core to stabilize the spine as you pull the band apart

Begin to pull the band apart by opening your arms out to the sides, focusing on bringing the shoulder blades together.

Postpartum Exercise: What You Need To Know Before Getting Started

Brooke is a certified Prenatal and Postnatal Exercise Specialist with a Bachelors of Science degree in Kinesiology-Exercise Science. She is also a mom of 3 girls with more than 15 years of experience in health and fitness. Brooke’s goal at Struggles of a Fit Mom is to help motivate, educate and inspire other busy mamas who struggle with finding time, energy and motivation to take care of themselves in the chaos of motherhood.